# Active Recovery

Melt away tightness in your hips and shoulders with deep, satisfying holds that build real flexibility over time. This session is all about breathing into the stretch and moving with intention — your body will thank you.

## Warm-Up Mobilization

- 2 × 30s Cat-Cow _(Slow and controlled breathing)_
- 2 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 30s Shoulder Circle _(Forward then backward)_
- 2 × 30s Thoracic Rotation _(Each side)_

## Hip Flexibility

- 2 × 45s Runner's Lunge Stretch _(Each side)_
- 2 × 60s Pigeon Pose _(Each side)_
- 2 × 50s Butterfly Stretch _(Press knees gently toward floor)_
- 2 × 50s Figure Four Stretch (Supine) _(Each side)_
- 2 × 45s Deep Squat Hold _(Heels flat if possible)_

## Shoulder Flexibility

- 2 × 40s Shoulder Stretch (Cross-Body) _(Each arm)_
- 2 × 45s Chest Doorway Stretch _(Hold at comfortable tension)_
- 2 × 40s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_
- 2 × 45s Thread the Needle _(Each side)_
- 2 × 40s Reverse Snow Angel _(Keep chest pressed to floor)_

## Cool Down & Integration

- 2 × 50s Supine Spinal Twist _(Each side)_
- 1 × 60s Child's Pose _(Arms extended, breathe deeply)_